Herbs, Supplements, Muscles, and Zzz's: Natural Ways to Skyrocket Testosterone

Testosterone is a fundamental hormone that is crucial to men's health, impacting muscle mass, energy, libido, and overall vitality. As men age, testosterone levels naturally decline, leading to symptoms like reduced strength, lower sexual drive, and fatigue. Lifestyle factors such as stress, diet, and poor sleep can further contribute to these drops, driving many to seek ways to maintain or boost their testosterone levels. Although testosterone replacement therapy (TRT) is widely used, it comes with potential risks, such as increased cardiovascular problems and infertility. Consequently, interest has grown in natural approaches that might support testosterone levels.

This article reviews recent scientific studies examining natural methods to support testosterone levels, exploring how each study was conducted, its findings, and the researchers' conclusions. The methods discussed include various herbal supplements, key vitamins and minerals, lifestyle adjustments, and exercise routines.

1. Herbal Supplements

Ashwagandha (Withania somnifera)

Ashwagandha, a plant with deep roots in Ayurvedic medicine, is widely recognized for its adaptogenic properties, helping the body manage stress. Since stress can significantly reduce testosterone levels, ashwagandha has become a focus for researchers. One study conducted on 57 men undergoing intensive physical training sought to understand ashwagandha's effects on testosterone. Participants received 600 mg of ashwagandha root extract daily for eight weeks. Testosterone levels rose by approximately 15% in the ashwagandha group, while the placebo group saw no significant changes. Additionally, cortisol levels—a stress hormone known to inhibit testosterone when elevated—dropped by nearly 28% in those taking ashwagandha [1].

The researchers posited that ashwagandha's influence on testosterone might result largely from its stress-relieving effects, allowing testosterone levels to stabilize or increase. Expanding on these findings, a separate systematic review of ashwagandha studies revealed that testosterone levels rose between 10% and 22% over 12 weeks among various participants, with consistent benefits to muscle strength and endurance. However, the authors noted that larger trials are needed to confirm these results, especially since many studies were conducted on relatively small groups [2].

Healthmasters’ Ashwagandha provides 240mg of Ashwagandha per serving.

Fenugreek (Trigonella foenum-graecum)

Fenugreek, another herb with a strong history in traditional medicine, has been studied for its effects on free testosterone—the bioavailable form of the hormone. Free testosterone levels are essential because they represent the amount of testosterone the body can use for muscle growth, energy, and libido. In one eight-week study involving 49 male athletes, the fenugreek group experienced a 46% increase in free testosterone compared to the placebo group. The study authors suggested that fenugreek might limit the enzyme responsible for converting testosterone to dihydrotestosterone (DHT), a more potent form linked with conditions like hair loss when levels are excessive [3].

Another study investigated the impact of fenugreek extract (TrigozimR) on testosterone levels in 95 healthy men aged 40 to 80. Administered in doses of 0 mg, 600 mg, 1200 mg, and 1800 mg daily over 12 weeks, the fenugreek extract significantly increased testosterone levels in saliva compared to placebo, with the 1800 mg dose showing a 19.6% increase. Blood plasma levels of total and free testosterone also rose over time, though this effect was not statistically significant against placebo. The intervention demonstrated that fenugreek intake enhanced testosterone levels in saliva more reliably than in plasma, suggesting saliva as a better measurement for free testosterone due to the absence of binding proteins. No adverse effects or significant changes in subjective experiences, such as libido or vitality, were reported [4].

The testosterone-enhancing effects of fenugreek are likely due to its potential inhibition of enzymes involved in testosterone degradation, specifically aromatase and 5-alpha-reductase, which could slow the breakdown of testosterone in the body. Another mechanism may involve fenugreek's active compound, protodioscin, which might displace testosterone from binding proteins, increasing the availability of free testosterone. The study also included vitamin D and zinc in the TrigozimR tablets, both of which increased significantly in participants, though their role in testosterone modulation remains secondary to the primary fenugreek extract effects [4].

Shilajit

Shilajit, a mineral-rich compound originating in Ayurvedic medicine, has recently been studied for its potential testosterone-boosting effects. In a study involving men aged 45–55, participants took 250 mg of purified shilajit twice daily for 90 days. Researchers observed a 20.45% increase in total testosterone and a 19.14% rise in free testosterone among the shilajit group. The study's authors suggested that fulvic acid, a key component in shilajit, might support mitochondrial function, enhancing the activity of Leydig cells—the cells in the testes responsible for testosterone production. However, they acknowledged that the study was preliminary and encouraged further research to confirm these effects and clarify the exact mechanisms involved [5].

Healthmasters’ Testoplus contains 500mg of Shilajit per serving.

Eurycoma longifolia (Tongkat Ali)

Eurycoma longifolia, commonly known as Tongkat Ali, is widely studied for its potential to raise testosterone levels, particularly in men with low baseline levels. In a meta-analysis encompassing nine clinical trials involving a total of 345 participants, researchers found that Tongkat Ali supplementation over 12 weeks led to an average increase of 30% in total testosterone. For hypogonadal men (those with clinically low testosterone), the increase was even more substantial, averaging 43% [6].

Researchers proposed that Tongkat Ali may boost testosterone by stimulating the release of luteinizing hormone (LH), which signals the testes to produce testosterone. However, the trials reviewed had considerable variations in dosage and participant demographics, making it difficult to draw definitive conclusions. Standardizing protocols for future studies could help better evaluate Tongkat Ali's effectiveness across various populations [7].

Healthmasters’ Tongkat Ali Extract 1:200 contains 400mg of Tongkat Ali per capsule.

2. Diet and Nutritional Supplements

Vitamin D

Vitamin D plays an essential role in testosterone synthesis due to its receptors being present in Leydig cells. In a study involving 200 men with both low testosterone and vitamin D deficiency, participants were given 3,000 IU of vitamin D₃ daily for a year. Results showed that total testosterone levels increased by 25% among those supplementing with vitamin D, while the control group showed no significant change. The study's authors suggested that vitamin D could support testosterone production by directly interacting with its receptors in the testes. However, they recommended further research to confirm these effects and explore vitamin D's broader role in hormone regulation [8].

Magnesium

Magnesium, a mineral involved in numerous bodily functions, has been studied for its role in testosterone production. In one study involving 399 men aged 65 and older, higher serum magnesium levels were associated with increased testosterone levels, with an average rise of 34.9 ng/dL in total testosterone among participants. The study's authors speculated that magnesium's testosterone-supporting effects might stem from its ability to lower oxidative stress, a factor known to inhibit hormone production. They recommended further research to assess different dosages and their effects on testosterone across various age groups and lifestyles [9].

A separate study conducted by Brilla and Conte explored magnesium's role in athletes, specifically using a zinc-magnesium supplement (ZMA). Participants were college football players who took ZMA over eight weeks. Free testosterone levels increased from 132.1 pg/mL to 176.3 pg/mL in the ZMA group, compared to a decrease in the placebo group. The researchers theorized that ZMA might counteract the mineral loss athletes experience through intense physical activity. However, they called for more extensive studies to examine the effects of ZMA supplementation in non-athletic populations [10].

Zinc

Zinc, an essential mineral, is important for men’s health, particularly for maintaining healthy testosterone levels, which are linked to energy, mood, and reproductive health. Severe zinc deficiency can lead to low testosterone, but it wasn’t clear what mild zinc shortages might do. To explore this, researchers looked at zinc and testosterone levels in 40 men aged 20 to 80 and found that, generally, higher zinc levels in blood cells were associated with higher testosterone levels [11].

In a specific part of the study, young men were put on a low-zinc diet for 20 weeks, and their testosterone levels dropped significantly. Meanwhile, older men who already had low zinc were given zinc supplements for several months, and their testosterone levels went up. This research suggests that even small amounts of zinc can help maintain healthy testosterone levels in men of all ages [11].

3. Lifestyle Interventions

Resistance Training

Resistance training, such as weightlifting, is one of the most effective natural methods for supporting testosterone levels. In a study involving 28 men, participants who followed a high-intensity resistance training regimen experienced a 15–20% increase in testosterone immediately after each workout. Over the 12 weeks, average baseline testosterone levels rose by 40%. The study's authors suggested that resistance training might stimulate testosterone production as part of the body's response to physical stress. They recommended incorporating compound exercises, like squats and deadlifts, which engage larger muscle groups and prompt a stronger hormonal response [12].

Aerobic Exercise

While resistance training has a direct and lasting impact on testosterone, aerobic exercises like high-intensity interval training (HIIT) also support testosterone production. A study examining the effects of maximal aerobic exercise found that participants experienced a temporary 12–15% increase in testosterone and DHT immediately after exercise. However, levels returned to baseline within an hour. Researchers suggested that while the effects of aerobic exercise on testosterone may be short-lived, regular HIIT may still support testosterone levels over time by enhancing overall cardiovascular health and metabolism [13].

Sleep and Recovery

Sleep is essential for maintaining testosterone levels, as hormone production follows a circadian rhythm and peaks during sleep. In a study involving men restricted to fewer than five hours of sleep per night, testosterone levels dropped by 10–15% within just one week, compared to those who slept at least seven hours. The authors concluded that insufficient sleep disrupts testosterone's natural production rhythm, underscoring the importance of sleep optimization in testosterone support [14].

Conclusion

Increasing testosterone naturally involves a combination of dietary supplements, lifestyle changes, and targeted exercises. Studies show that herbs like ashwagandha, fenugreek, shilajit, and Tongkat Ali may offer modest support for testosterone levels, though researchers consistently call for more extensive studies to confirm these findings in larger, more diverse groups. Key nutrients like vitamin D, magnesium, and zinc also play significant roles in testosterone synthesis and maintenance, especially in individuals with deficiencies. Additionally, resistance training and quality sleep represent promising natural strategies for men aiming to maintain healthy testosterone levels as they age.

While these approaches offer safer alternatives to TRT, they should be integrated with guidance from healthcare providers. A holistic, multifaceted approach to testosterone support offers potential benefits beyond hormone levels alone, promoting enhanced vitality, energy, and overall wellness.

If you have any questions about any of the products mentioned in this article, please give us a call at 800.726.1834.

 

References

[1] https://journals.sagepub.com/doi/10.1177/1557988319835985

[2] https://doi.org/10.1093/advances/nmaa134

[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC5278660/

[4] https://doi.org/10.1371/journal.pone.0310170

[5] https://onlinelibrary.wiley.com/doi/pdf/10.1111/and.12482

[6] https://doi.org/10.3390/medicina58081047

[7] http://dx.doi.org/10.29219/fnr.v65.5647

[8] https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0030-1269854

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/21675994/

[10] https://www.asep.org/asep/asep/BrillaV2.PDF

[11] https://www.sciencedirect.com/science/article/abs/pii/S089990079680058X

[12] https://link.springer.com/article/10.2165/11536910-000000000-00000

[13] https://link.springer.com/article/10.1007/s40618-020-01409-z

[14] https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/

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